Happy Friday to Everyone!
WOD
Level 1
AMRAP in 15 Minutes of:
- Walking Lunge x 25
- Box Push-up x 5
- Sandbag Getup (30/20) x 10 (5/side)
- Row x 400m
Level 2
AMRAP in 20 Minutes of:
- Walking Lunge x 25
- Wall Walk x 5
- Sandbag Getup (50/30) x 10 (5/side)
- Row x 500m
Notes: Scale the reps on the wall walks if necessary (i.e. 3 reps per round). Walking Lunge is NOT 25 lunges per leg (one rep = one lunge).
Announcements
Gymnastics Seminar with Chris G!
Want to finally get that first muscle up or learn some great drills for how to get there? Sign up for the gymnastics workshop with Chris Garay (“Handstands, Rings, and Pistols”)! RSVP on the Facebook Event and use our TicketLeap link to register today!
Yoga
Mark your calendars, because we will be hosting a Yoga class on November 3 (Sunday) at 2pm! Free for members and $5 for non-members if you want to bring a friend or two! Stay tuned for more details.
WOD:3+16
WOD: 3+40+240cal
3 rounds + 2 wall walks
(3 as-close-to-perfect-as-I-could-get-them wall walks per round, 32# sb)
3 rounds + 8
wall walk x 3
Sandbag Getup x 5
3+350m
No available 50 sandbags or rowers. Subbed 30 situps and ran 400m
3 + 31 reps rx
my bf from CA was visiting, he got 3 + 38rx
3+30 w 400m runs
3+25
4 rounds, Rx
4 Rounds 37 reps
ran 400m instead of row
WOD: 3+15 (4 wall walks)
At the newly opened Crossfit Poipu:
Warmup: Tabata Med Ball Cleans
Strength: 3 Rounds:
45 sec handstand hold, rest 15 sec
45 sec bar hang, rest 15 sec
For time:
800m Row
15 Burpee Box Jump Overs
20 Toes to Bar
40 Kettle Bell Swings
50 Double Unders
No Rx weights or heights and due to equipment restrictions I started on T2B and mostly went in order from there. KBS @53, Box Heigh @ 20″ (we set up 3 boxes that everyone shared)
14 minutes and change 🙂
Lots of fun on vacation though, but glad to be back!